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Moderately strenuous exercise, about 30 minutes a day, can lead to enormous benefits in terms of your mood, health, weight and the ability to live an independent and fulfilling life. The exercise doesn't need to be athletic or difficult. Studies have shown that simply walking at a brisk pace for 30 minutes or more on most days can lead to significant health improvements. Add simple strengthening exercises two or three times a week and the benefits are even greater.

The January issue of Mayo Clinic Health Letter lists some of the benefits of 30 minutes of exercise a day:

Lower blood pressure: A reduction of 5 to 10 millimeters of mercury (mm Hg) is possible. In some cases, that's enough to prevent or reduce the need for blood pressure medications.

Improve cholesterol: Exercise often increases the concentration of high-density lipoprotein (HDL or "good" cholesterol in the blood), especially when accompanied by weight loss. Exercise also helps reduce triglyceride levels.

Prevent cancer: Exercise has been shown to strengthen the immune system, improve circulation, reduce body fat and speed digestion. Each has a role in preventing cancer, particularly cancers of the colon, prostate, uterine lining and breast.